This month we are saluting Casie Budds as our client of the month. With her wedding approaching, she has been logging in lots of cardio time, making all her sessions with her trainer, and watching her diet closely. Her hard work rewarded her with great results. In her first month of training, she lost 12lbs, 5% bodyfat, and a fantastic 15 inches, 5 of which were off her waist! All that in just one month. Great job Casie. Keep up the good work!

Weekdays can be a haze of car pools, meetings, and diets lost to lunch from a vending machine or fast-food chain -- but they don't have to be that way. With some advance planning, you can set and maintain a balanced diet that works even when you're on the go. Here are some healthy ideas to get on a the road to a healthier you!
Keep fresh, seasonal fruit around: It's low in calories and portable. Stow it in your briefcase or in a bowl atop your desk. Good choices are apples, grapes, pears, and bananas.
Become a plan- ahead packer:
When you're about to fly out the door, you're more likely to grab a packed lunch than one you have to stop and prepare. Try leftovers from dinner or a low-sodium soup cup and a baggie of chopped fresh vegetables.
Find healthy alternatives:<br> Shop often at natural-foods stores. The products will be lower in sodium and contain wholesome ingredients, and they're usually trans-fat- free.
Be a weekend cook:
Take time to cut veggies, mix a salad or make a large pot of chili or soup. Prepare enough to last a couple of days.
Get physical: Take walks or go to the gym, even during the busiest week (and especially while traveling). Exercise controls your appetite and wards off stress and boredom, two conditions that trigger eating.

With many of you in the final stages of training for the 2007 Gate River Run, we just wanted to offer a few final tips. The River Run is now only a few weeks away. By now, you should have already been working on breaking your shoes in. Also, you should have logged in some long runs, at least 8-9 miles. The River Run is a 15K which equals 9.3 miles. With the bridges involved, there are some strenuous legs to this particular race. You want to make sure you have been doing the proper strength training to ensure you have the physical strength to power those bridges. The week before the race, make sure to give your legs plenty of rest prior to the event. The night before you will want to "carb load." This is NOT an excuse to over-eat. Make your choices wisely, as too much fat will make you sluggish and slow you down on race day. Healthy carbs, such as fruits, veggies and whole grains will be optimal along with some starches like pasta and/or rice. Be sure to stay hydrated and drink plenty of water. Most importantly, get plenty of rest the night before. It is a long race and you will definitely need all the energy you have. Best of luck to all who enter and please feel free to ask if you have any questions. Have fun!

• INGREDIENTS
• 4 pieces of salmon, salted, peppered, and grilled
• 1/4 cup carrots, shredded
• 1/4 cup of Napa cabbage, sliced
• 3 cups Spring Mix Greens
• 1/4 cup red pepper, sliced (optional)
• 1/4 cup green onions, sliced (optional)
• 1/8 cup Cilantro
• 1/8 cup red onion, sliced (optional)

• CILANTRO-LIME VINAIGRETTE:
• Combine 3Tbsp lime juice and 1/4 cup honey with 1/4 cup chopped cilantro.
• Whisk in 1/2 cup canola or grapeseed oil.
• Keep refrigerated until needed.

• PREPARATION: (MAKES 4 SALADS)
• Prepare all ingredients.
• Grill salmon to medium, set aside.
• Combine remaining ingredients.
• Toss greens with vinaigrette.
• Season with salt and pepper.
• Place salad on dinner plate, with salmon on top.